Pete Plan Group - Startup Aug 20th thru 22nd

[Litewait]

BPP Week 13.3 2 x 15' r2'

30:00.0 6,733m 2:13.6 147 805 24
15:00.0 3,347m 2:14.4 144 795 23 141
15:00.0 3,386m 2:12.9 149 812 25 160

Knees still holding out, trying to get used to the shorter stride with calves at the vertical. Nice side effect is that it makes me concentrate on leg drive, but still awkward.

@gordon - don't feel embarrassed, if you do just have a look at my training log. agree I ain't trying a 2K TT till I know I can hit 8' coasting the last 100m !
@mike - ordering those knee supports this weekend, taking no risks.

[Street]

Bit embarrassed to post these times when guys like John are trying for sub 7 2k's!

I know the feeling.. I was made up with my sub 8min 2k this morning then come on here to see a 7min 2k! Really impressive time John!

BPP 13.5 3x2k/4min rest
7:55.5 / 2,000m / 1:58.8 / 27
7:57.1 / 2,000m / 1:59.2 / 27
7:48.0 / 2,000m / 1:57.0 / 27

My target time was 1:59.6 but I set off a bit too fast in the first rep. I was flagging a bit towards the end of the third but think if I'd paced the first couple better I'd have been able to do the third faster.

[aussieluke]

Not sure what I want to hear really, it also crossed my mind that I might have quite a large weekend and so may not be feeling at my peak on Monday so next Friday could be the one. I was going to have a crack at 8000 in 30' but I think the 2k should be my focus until after BIRC.

Hey John, that was so close as to be literally nothing in it - one breath, one stroke a couple of microns too short, whatever. It's a 7 minute 2k and a great job.

My advice would be to start another 3-week cycle of the Pete Plan on Monday and at some point during those three weeks then you feel good, have another crack at it. ...ideally not the day after a hard piece or intervals.

Maybe even pick and choose the best workouts - 8x500 on Monday, couple of easy SS days, a 4x1000m later in the week then a couple more easy days...

[Pie Man]

Piers, here is what I am going to shift to:

Sprint intervals: 8x500, 6x750, 4x1K (eventually I will shift it down to include 1' on 1' off)
Endurance intervals: 6x1K, 5x1250, 4x1500 (trying to keep these around or under 1:50)
Hard distance: 2K's of various formats alternated every other week with a UT1 5K

You might shorten it even more. I am staying around the1K interval region for 6 weeks or so since I have time and want to conquer that. Take a look at the last 4 weeks of the IP. It might give some guidance. I've copied link to my IP sheet below to save you time:

https://indoorsportservices.co.uk/train ... 54&mhr=190

Thanks Glenn, that looks like a good way to sharpen without overdoing the run in. I am feeling slightly off colour at the moment, not sure if it's over training or a slight illness or too much coffee. RHR has been elevated the last 10 days or so and my sleep hasn't been as solid as a few weeks ago, I'm going to cut down my coffee and take it easier for a few days.

John A, 7:00.2 ouch certainly must hurt, but as you say it's a 9/9.5 effort then it's something to be very happy with as it's pointing to another PB coming very soon, I hope you enjoyed your beers last night you certainly deserved them.

[G-dub]

5K, r21, 2:09 ish

1600, r27 cap, 1:49/270w ish (10 factor eventually felt a little too heavy for me I think especially if it was for 2K. Also started too strong at 1:47/48 r27 for the first 500-600).

5K, r21, 2:09 ish

[JohnAd]

Tim, on the knee popping came a across this http://www.running-physio.com/crepitus/

Paul, some great looking sessions there,looks like a good week's progress.

Glenn, strong stuff, watching your stroke strengthening plan with interest.

[jackarabit]

Ragged effort with a drink in the middle.

screen shot on windows

[Bloodbuzz Corio]

Paul - nice week of training there!

Glenn - very sensible approach to conquering the 1k intervals - nice start and look forward to seeing you creep those times down over the next few weeks.

Mike - hope you're feeling a bit better.

Piers - sorry to hear you're also less than 100% - but hopefully 3 weeks enough to get you back on all cylinders firing for the BRIC!

John - so close! But as you say not a 100% effort, so that, and your speed work show you can go sub 7, either before or hopefully at BRIC also when you have a few of us cheering you on.

Nothing much to report from me for the last couple of days - have only done SS since my 1k TT on Wed, will try something a bit quicker this afternoon.

[G-dub]

Nervously wondering about a pain in my ribs in the front right. Showed up at end of yesterday's row. Ran today for an hour and did 3 x 12 TB deads with an easy 235#. Hope it goes away - may ruin this week, though.

[Bloodbuzz Corio]

Glenn we're falling flies! Hope it turns out to be nothing and you're back at it soon!

Bit of a mixed (but more bad than good) day for me today - set out to do 4x1000 but HD'd half way through the 3rd! More mental than physical I hope, but not the confidence boosting hit out I wanted a week out from my first race!

Couldn't leave the day at only 2.5k so took about a 10 minute break then an 800/600/400/200 progression with a generous 1:30 rest per preceding 200m. A bit of anger helped the 800 and was good to get it under 1:45 pace, but all 4 of these sucked pretty bad, and felt absolutely shattered afterwards - took a long time to recover.



So racing next Sat - Welsh IRC - where the M 40+ LWT is up to 10 entries this year from last year's 4. Despite today's less than stellar performance I'm still going to start with the same plan I used for my 2k PB - 800m@1:46, 600m @1:45, 400m@1:44, 200m@1:43, I like this because it keeps me close enough to 7 if I'm feeling it, and if not can just try to even pace something slightly slower.

[JohnAd]

Piers, Glenn, hope you all return to your normal selves quickly, don't push it too hard if you're not feeling right.

Rohan, sorry to hear your battle with the 4x1ks is continuing. Just being very nosy, how are you pacing these, is it basically half the distances of your 2k plan? What kind of start do you do? Also what kind of HD is it on these, is it a "my legs are on fire I can't carry on", a "my lungs are on fire I can't get the air in fast enough", "this hurts and and the time isn't what I need it to be" or more of a "what's the point this hurts and I've got another one afterwards"?

2 rest days for me, back on the erg tomorrow afternoon for the pyramid

[G-dub]

John, you are hinting at something with Ro that I've been thinking about. I noticed that when I was doing the endurance intervals I really didn't care if my rating was 30 or even 32 by the end - it was all about getting a faster time. And I was able to have breakthroughs. For some reason on the 4 x 1K, I have been more rate conscious or at least not feeling as free to roll at what would be a 2K rate for me. Or I haven't been as free to explore a rate that enabled the right balance. Anyway, good point.

[mudgeg]

PP Beginners Week 12 Optional Day 4

8000 row - Plan says to concentrate on technique and low spm. So took that at face value and did a very gentle recovery row:

36:11.2 / 8000m / 2:15.7 / 22spm

Great testament to the Plan that what I now regard as a SS 'recovery' is better than my 5k pace in W1! Anyway, did that yesterday, just off to do the final session of the week a 4 x 800m. After that a week 'off' of slow paced rows, swimming and a bit of biking. Away on a business trip which has coincided nicely with the BPP half way mark. In a very good hotel with a great pool and gym, so should be nicely fresh when I return for the more challenging second half.

[Bloodbuzz Corio]

Rohan, sorry to hear your battle with the 4x1ks is continuing.

John, I don't think I've had particular issues with the 4x1k - as far as I can recall this is the first HD in this session I've posted about - though please do correct me if I'm conveniently forgetting more instances!

Today's reason was certainly closest to the 4th of your options, neither legs nor lungs were in dire straits - just the idea of finishing the third and doing a 4th seemed a bridge (river?) too far.

Last time I did this session on Nov 5 (which I think was while you were away) I was actually very (too?) happy with the outcome - and there I was using five 200m splits - all with exact second targets based on the writing Mike C had done about his pacing for the 4x1000 (and 4x2000) sessions - and just a few hard strokes at the start of each interval - you can read more about it here: viewtopic.php?f=3&t=147295&p=387666#p387666

[G-dub]

Somehow Rohan has been tagged with 4 x 1K itis. To his credit he has done them well.